Sumo Squat Reverse Fly

Beginner Level of Difficulty

The sumo squat with a reverse fly is a beginner compound exercise. This is a great exercise that targets the glutes, quads and rear deltoids. This exercise is suitable for any fitness level.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Exercise Band

Exercise Band

The exercise band is used in resistance training. The bands comes in a variety of colours depending on the amount of tension they offer. The exercise bands give constant resistance throughout the entire range of motion during an exercise and cause less stress on the joints.

Exercise Instructions

sumo squat reverse fly - step 1

Step 1

Start in a wide sumo squat position with your lower back flat and your shoulders squared. Hold the exercise band in one hand over top of your knee.

sumo squat reverse fly - step 2

Step 2

Stand up through your heels and pull the band across your chest flexing your rear deltoid at the top of the motion.

sumo squat reverse fly - step 3

Step 3

Lower your body back down and return your arm back over top of your knee.